According to Classic Rehabilitation Inc., over 100 million Americans suffer from chronic knee pain. It’s the second most common cause of chronic pain. In addition, between 15 to 20% of men endure knee pain and about 20% of women enduring knee pain. Aside from knee pain, people are constantly dealing with hip and foot pain as well. It can become a nuisance to deal with this pain and it can affect your day-to-day routines. With that said, here are 6 exercises that can help the pain subside.
Wall Squats: If your knee is not 100%, the best thing to do is a strengthening it with wall squats according to WebMD. Begin by standing with your back against the wall, with your feet shoulder-width apart. Start slowly bending your knees, if you feel any pain, stand upright and take a break. If you’re feeling no pain, continue bending your knees and keep your back and pelvis against the wall. Hold this position for about 10 seconds. The goal is to not bend your knees too deep. Repeat this exercise a few times and try to hold your position a few seconds longer each time.
Step-Ups: This is an exercise that will put a bit more strain on your knee, so it’s important to take it slow, says WebMD. For this exercise, begin by placing one foot on a step bench or the lowest step on a staircase. Keeping your pelvis level, start slowly bending your knee and lowering the opposite foot on the floor. Touch your toe to the floor and raise it back up.
Heel Pumper: Jillian Michaels, a famous American personal trainer suggests that people who have pain in the balls of their feet should do this heel pumper exercise. To start this exercise, Jillian says to sit on the bottom step of a set of stairs and place a tennis ball under the heel of each foot. Begin using your body weight to create resistance by leaning your forearms on your knees. Once you’ve done that, start pumping your heels up and down on the tennis balls. Do this exercise for two minutes then walk around and you’ll the tension releasing on the balls of your feet.
Wall Push: The Chartered Society of Physiotherapy states that the wall push exercise is one of the best exercises to do for foot pain. For this exercise, start by facing the wall and put both hands on the wall, make sure they are shoulder height. Then place one foot in front of the other. The front foot should be about 30 cm from the wall. Next, bend your front knee towards the wall while keeping the back knee straight.
Hip Bridges: Hip bridges will help engage your hip flexors, glutes, and hamstrings, says Healthline. Begin by lying flat on your back with your feet flat on the ground with your legs bent. Next, use the weight from your heels to lift your hips up so they’re in line with your knees and shoulders. If you are doing it correctly, you should feel a driving motion in your glutes and hamstrings.
Lying Lateral Leg Raises: Healthline states that lying lateral leg raises will help strengthen your iliotibial band. This band is partially responsible for your side-to-side leg motions. To perform this exercise, lie on your right side and extend your right arm out for balance. Then lift your left leg as high up as you possibly can. Then slowly bring your left leg back down so it’s back in line with your right leg.
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Wall Squats: If your knee is not 100%, the best thing to do is a strengthening it with wall squats according to WebMD. Begin by standing with your back against the wall, with your feet shoulder-width apart. Start slowly bending your knees, if you feel any pain, stand upright and take a break. If you’re feeling no pain, continue bending your knees and keep your back and pelvis against the wall. Hold this position for about 10 seconds. The goal is to not bend your knees too deep. Repeat this exercise a few times and try to hold your position a few seconds longer each time.
Step-Ups: This is an exercise that will put a bit more strain on your knee, so it’s important to take it slow, says WebMD. For this exercise, begin by placing one foot on a step bench or the lowest step on a staircase. Keeping your pelvis level, start slowly bending your knee and lowering the opposite foot on the floor. Touch your toe to the floor and raise it back up.
Heel Pumper: Jillian Michaels, a famous American personal trainer suggests that people who have pain in the balls of their feet should do this heel pumper exercise. To start this exercise, Jillian says to sit on the bottom step of a set of stairs and place a tennis ball under the heel of each foot. Begin using your body weight to create resistance by leaning your forearms on your knees. Once you’ve done that, start pumping your heels up and down on the tennis balls. Do this exercise for two minutes then walk around and you’ll the tension releasing on the balls of your feet.
Wall Push: The Chartered Society of Physiotherapy states that the wall push exercise is one of the best exercises to do for foot pain. For this exercise, start by facing the wall and put both hands on the wall, make sure they are shoulder height. Then place one foot in front of the other. The front foot should be about 30 cm from the wall. Next, bend your front knee towards the wall while keeping the back knee straight.
Hip Bridges: Hip bridges will help engage your hip flexors, glutes, and hamstrings, says Healthline. Begin by lying flat on your back with your feet flat on the ground with your legs bent. Next, use the weight from your heels to lift your hips up so they’re in line with your knees and shoulders. If you are doing it correctly, you should feel a driving motion in your glutes and hamstrings.
Lying Lateral Leg Raises: Healthline states that lying lateral leg raises will help strengthen your iliotibial band. This band is partially responsible for your side-to-side leg motions. To perform this exercise, lie on your right side and extend your right arm out for balance. Then lift your left leg as high up as you possibly can. Then slowly bring your left leg back down so it’s back in line with your right leg.
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